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Recipe: Wild rice mushroom soup

Medically reviewed on May 30, 2018

Serves 4

Dietitian Tip

A variety of mushrooms — portabella, shitake, oyster, chanterelle, cremini or porcini — will work in this soup. Each type has its own unique flavor. They all have about the same number of calories.

Ingredients

  • 1 tablespoon olive oil
  • Half a white onion, chopped
  • 1/4 cup chopped celery
  • 1/4 cup chopped carrots
  • 1 1/2 cups sliced fresh white mushrooms
  • 1/2 cup white wine, or 1/2 cup low-sodium, fat-free chicken broth
  • 2 1/2 cups low-sodium, fat-free chicken broth
  • 1 cup fat-free half-and-half
  • 2 tablespoons flour
  • 1/4 teaspoon dried thyme
  • Black pepper
  • 1 cup cooked wild rice

Directions

Put olive oil in stockpot and bring to medium heat. Add chopped onion, celery and carrots. Cook until tender. Add mushrooms, white wine and chicken broth. Cover and heat through.

In a bowl, blend half-and-half, flour, thyme and pepper. Then stir in cooked wild rice. Pour rice mixture into hot stockpot with vegetables. Cook over medium heat. Stir continually until thickened and bubbly. Serve warm.

Nutritional Analysis (per serving)

Serving SizeAbout 1 1/2 cups
Calories170
Carbohydrate23 g
Cholesterol3 mg
Fiber2 g
Protein8 g
Sodium120 mg
Monounsaturated Fat3 g
Saturated Fat1 g
Total Fat5 g

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